Bulgarian Bag Work Capacity Training Session

Todays 30 minute Metabolic Conditioning / Work Capacity Workout had the goal of 700 reps using a 17kg Bulgarian Bag and body weight within 30 minutes.

Warm Up

12kg Bulgarian Bag mobility drills – 5 minutes

Main Workout

Round 1

Bag Spins 20/20

Push Ups on bag 10

Spin 15/15

Push Ups on bag 20

Straight onto

Round 2

Bag Squats 30

Kipping Row 30

Alternate reverse lunges 20

Bag high pull 20

Straight back onto Round 1 again and then repeat Round 2 again to total 400 reps in 13min 11

Round 3

Power Snatch 15

Over Head Press 15

Forward Alternate Lunge 10

Shoulder Throw 10

Power Snatch 15

Over Head Press 15

Forward Alternate Lunge 10

Shoulder Throw 10

Rest 45 seconds and repeat once more to total 600 reps.

Round 4

Power Snatch 15

Push Press 15

Kipping Row 15

Power Snatch 15

Push Press 15

Kipping Row 15

Power Snatch 10

700 reps in 28min 22

Worked to 30 minutes with:-

10 spins each way

21 push ups

Rest was kept to less than 45 seconds with a constant eye on the clock. The programming of the session is crucial as exercises such as Power snatch take longer to perform hence the inclusion of high velocity spins at the beginning while grip power and endurance is maximised.

A great 30 minutes of work and all that’s needed.